WOD / Blog

Warm-up: Coach’s Choice Strength/Skill: Overhead Squat 5 x 4 x 3 x 2 x 1 Start at 60% of 1 rep max, GAHAP! 3 minute clock WOD: 3 x 3 minute AMRAP 3 Minute AMRAP 3 Overhead Squats (95/65) 3 K2E 3 Minute AMRAP 3 Overhead Squats (95/65) 3 Toes to Bar 3 Minute AMRAP 3 […]

Open Gym Make up a missed wod: This is your chance to make up a WOD you may have missed on your rest day. Work on a goat: Do you have any movements that you suck at, or hate to do?  Then work on mastering them! Mobility: Sore?  Fix that!

Warm-up: Coach’s Choice Strength/Skill: Deadlift (5 x 5 ) Use 80% of your 1 RM for all sets. LIft on a 2-minute clock. WOD: 8 RFT 8 HSPUs 8 Deadlifts (185/135) 100 Meter Run Stimulus/Focus: This WOD is meant to be more challenging in load and movements. Strive to complete it in less than 20 minutes. […]

Warm-up: Coach’s Choice Strength/Skill: Power Snatch (20 Minutes to Find Your 1 RM) WOD: 20 Minute EMOTM 3 Power Snatches *RX: 70% of your 1 RM *RX+: 80% of your 1 RM Stimulus/Focus: Time to get stronger! This WOD will develop your muscle stamina. Choose a weight that challenges you. Cool Down: ROMWOD

Warm-up: Coach’s Choice Strength/Skill: Floor Press (4 x 6) Use 80% of your 1 RM for all sets and lift on a 3-minute clock. WOD: 21-15-9 Floor Press (115/75) Kettlebell Swings (1.5/1)RX+: 165/115; 2/1.5 Stimulus/Focus: This WOD is meant to be moderate in load and volume. Plan strategic breaks throughout the rounds. Cool Down: 3 Rounds […]

Warm-up: Coach’s Choice Strength/Skill: Front Squat (2 x 2 x 2 x 2 x 2 x 2) Start at 70% of your 1 RM and get AHAP. Lift on a 2-minute clock. WOD: 1-10 Front Squats (95/65) 10-1 Burpees over the Bar *10 Double Unders between Each Round Stimulus/Focus: This WOD is meant to be […]